Exercises and Techniques to Relieve Foot Pain at Home

Toe raise exercise

Toe raise, point, curl and toe extension are effective for relieving foot pain due to heel. It can be done anywhere easily.

Step 1: Sit comfortably in a chair with your feet flat on the floor.

Step 2: Lift up your heels while keeping your toes on the floor. Stop when your feet are barely off the ground. Hold this position for at least five seconds before lowering your heels to the floor.

Step 3: Next, lift your heels and point your toes. Do this in such a way that only the tips of your big and second toes touch the ground.

Step 4: Hold this position for five seconds before keeping your feet completely on the ground.

Step 5: The final step involves lifting your heels and turning them in so that only the tips of your toes touch the floor. Hold this position for five seconds.

Step 6: Repeat this cycle at least 10 times to get relief.

Calf stretch exercise

Step 1: To do this exercise, stand facing a wall with your hands on the wall at shoulder height. Step 2: Place one foot behind the other and press the heel of the back foot into the floor.

Step 3: Lean forward until you feel a stretch in your back calf.

Step 4: Hold this position for 15 to 30 seconds and then change sides.

Step 4: Repeat this exercise two to three times on each leg.

Towel curl exercise

This can help stretch your feet and ankles and reduce pain.

Step 1: Sit comfortably in a chair with your feet flat on the floor.

Step 2: Keep a towel on one of your feet.

Step 3: Try to take control by curling your toes and lifting them off the floor.

Step 4: Maintain this grip for a few seconds and then release the towel.

Step 5: Repeat the same process with the other foot.

massage

Massaging your feet can also help you get some relief as it helps increase blood flow and reduce inflammation.

Tennis or golf ball

You can use a tennis ball or golf ball to roll under your feet to massage your feet.

Place the ball under the arch of your foot while sitting on a chair. While doing so, gently move the ball back and forth. The ball can also be rolled back towards the heel and up towards the ball of the foot.